7 tips to prevent injuries this winter
Stay active and safe with advice from a kinesiologist
Sometimes winter can feel like it drags on. So why not plan a winter to-do list? There are plenty of activities to keep you busy and feeling good.
Perspective is key. Shovelling still gets you moving. Maybe you can take up snowshoeing or do a winter hike or two in your area? Whatever you choose, it’s key to address the bad habits that can cause injury if you’re not careful.
Stretch it out
Heather Reynolds has been a kinesiologist in Halifax for 24 years. She works at Dalhousie University’s Athletics and Recreation Department and manages the university’s climbing facility. She’s also a veteran yoga instructor.
Before starting any chores or fun winter activities, Ms. Reynolds recommends warming up and stretching to prepare your body for movement and avoid injury. A key area to focus on is your lower back. Ms. Reynolds suggests both a pelvic tilt and a forward fold.
“Start to do things today to strengthen the core of your body to help stabilize the lower back when you’re active this winter,“ she says. “This movement and stretch helps the pelvis region, which is your centre of gravity. It will also help with balance.”
Common winter injury
Snow shovelling is one of the most common causes of injury during the winter.
“People typically shovel snow continuously,” says Ms. Reynolds. “Very few of us stop and rest. If you compare it to the gym, where you’re going to lift weights, you may do eight repetitions and rest, and then switch and work a different set of muscles. You might come back and do a second set after you’ve rested. With snow, we tend to shovel until it’s gone.”
She advises taking breaks and drinking water while shovelling. It’s okay to complete the job over a morning or an afternoon. The snow isn’t going anywhere. “Shovel for 10 minutes at a time, stop, rest, drink some water and come back to it again,” she says.
Twist and throw
Another mistake people make while shovelling is twisting their body to the side when they throw the snow. “You have a heavy shovel of snow, and then you rotate your body and throw it. That can cause back issues, unless you’ve prepared the body by developing strong obliques.”
The same is true for chopping or stacking wood. Don’t twist or rotate to the side while working. Keep the movement in front of you. Use your legs and not just your back when you lift.
Slip and fall
Ms. Reynolds says the second major issue causing winter injuries is “slips and falls.”
“You can buy grips for your boots. Those are a great idea. But many yoga poses help you develop ankle and knee stability over time. Anytime you’re learning a balance posture or stabilizing around the ankles, this will help you balance during winter activities like snowshoeing, skating, snowshoeing, winter hiking or skiing.”
Inactivity concerns
If you work in front of a computer, inactivity (sedentariness) may be setting you up for a big fail, according to the kinesiologist.
“Then suddenly this winter, we’re going to use our legs and walk, hike, skate or ski and now we have very tight iliopsoas muscles (the muscles through the pelvis) from too much sitting,” Ms. Reynolds says. “If it’s too tight, the muscle group won’t give as much extension. And when you don’t have that flexibility, you can’t control your centre of gravity as easily.”
That means you can fall more easily or may not recover as quickly if you lose your balance. Learn a stretch for this muscle group here.
Home office issues
Compounding the problem can be an improper home office set-up.
“A lot of people may not have ergonomically arranged their office,” says Ms. Reynolds. “If they don’t have an office chair, they could be sitting on either a dining room or kitchen chair, which don’t offer proper support. They’re setting themselves up to suffer. I sit on an office ball chair at home. It helps work my core, which gives me stability later when I’m doing other activities, like the stability needed for walking on slippery surfaces.”
Winter hiking prep
It’s easy to zone out while walking. But you have to take extra care in the winter because snow and ice can alter your terrain, making it easy to slip or fall.
“I live out by Sambro Head and enjoy hiking at Duncan’s Cove and Crystal Crescent,” Ms. Reynolds says. “The terrain is uneven and forces my muscles to stabilize the ankles and knees. I always think to myself, ‘This is what people should be doing because it helps stabilize your ankles.’ So when snow comes and the surface changes, you can respond when your foot slips.”
Work on manoeuvring over uneven terrain before the dead of winter so you’re better equipped to react if you slip. Start with small slopes and work your way up to more difficult trails and paths.
COVID-19 silver lining
One silver lining that came out of the COVID-19 pandemic was more people using the many trails throughout the province. “I love that we’ve seen more people use walking paths and trails,” says Ms. Reynolds. “It’s great preparation for walking on rough terrain during winter. Hiking in nature is also beneficial for our physical and mental well-being.”
So, get up, layer up and gear up for a great winter of safe and rewarding physical activity!
Two eight-step moves to help you strengthen and stretch (from kinesiologist Heather Reynolds):
Eight-step oblique strengthening (to help avoid back injury):
Lay on the floor on your back
Bend your knees (if you place a yoga block between your legs and squeeze, it helps to maintain pelvis alignment)
Curl (bend) your left elbow up to touch your right knee
Lower back down
Switch sides and curl (bend) the right elbow to touch the left knee
Lower back down
Breathe as you lift up
Exhale as you lower back down
Eight-step pelvic tilt (to strengthen your back):
Lay on your back on the floor
Bend your knees
Place your feet flat on the floor (with heels in line with your “sit bones”)
Squeeze your belly toward the back of your body
Push your spine into the floor
Feel your pelvis tilt as if you were going to lengthen the tailbone
Repeat a few times (build repetitions as you go)
Remember to breathe as you push in and exhale as your release
Disclaimer: please note that any of the above should not be considered as medical advice, nor has it been endorsed by a medical professional. Anytime you start a new wellness regime, having a conversation with your family physician is always the best place to start.